Your Exclusive 7 - Day Weight Loss Meal Plan!
This program is crafted to support your weight loss journey with three delicious, low-carb meals per day—perfectly portioned to stay within 1200–1500 calories daily.
Our rotating 4-week menu keeps things fresh and exciting, so you’ll look forward to every bite. Jump in anytime and start seeing real results. To maximize outcome, we suggest sticking with it for 4 consecutive weeks. We got you!
Be sure to download our PDF guide for helpful tips and extra info to keep you on track!
The meals in this meal plan are not customizable. Each one has been carefully designed by our fitness and nutrition team with calorie-conscious, weight-loss goals in mind.
Rotation Menu 2 of 4
Day 1
Breakfast
Mini Maple, Cinnamon & Pistachio Oats
480 Calories
Fibre packed gluten free organic oats with coconut milk, organic unsweetened almond milk, maple syrup, cinnamon & vanilla, topped with dark chocolate, pistachios, dried cranberries & goji berries
Lunch
Citrus Marinated Sirloin Strips
250 Calories
Citrus marinated AAA sirloin strips with grilled bell pepper, grilled red onion, steamed broccoli & salsa roja
AAA sirloin strips, marinade (gluten free tamari, olive oil, lemon juice, gluten free Worcestershire sauce, garlic, basil, parsley, pepper, filtered water), salsa roja (vine ripened tomatoes, tomato juice, onion, serrano peppers, cilantro, garlic, salt, apple cider vinegar, sunflower oil, ground chipotle, calcium chloride), red bell pepper, red onion, broccoli, herbs & spices
Dinner
Chicken Panang Curry
570 Calories
Rossdown halal chicken breast, simmered in our creamy coconut panang curry sauce with fresh basil & lime over cauliflower rice
Rossdown halal chicken breast, panang curry paste (Dried red chili, lemongrass, shallots, salt, garlic, galangal, mung bean, shrimp paste (shrimp, salt), kaffir lime peel, coriander seed, cumin, pepper), filtered water, coconut milk, lemon zest, organic raw coconut sugar, fish sauce (anchovy extract 68%, salt, sugar), olive oil, basil, lime juice, cauliflower, herbs & spices
Day 1 Daily Totals: Calories 1300
Protein 89g | Carbs 119g | Fat 52.5g | Fiber 22g
Day 2
Breakfast
Mini Tiramisu Protein Oats
260 Calories
Gluten free organic oats soaked in organic oat milk with brewed coffee, Greek yoghurt, isolate protein, cocoa & chia, topped with Vanilla Maple yoghurt cream.
Gluten free organic oats, oat milk, whey isolate protein (whey protein isolate, natural flavours, sunflower lecithin, guar gum, stevia leaf extract), organic raw cocoa powder, organic chia seeds, brewed coffee, maple syrup, Greek yoghurt
Lunch
Grilled Italian Chicken Breast
570 Calories
Grilled Italian chicken breast served with sweet potato mash, baked asparagus, sautéed celery and our sun dried tomato dressing
Chicken breast, Italian seasonings, sweet potatoes, asparagus, celery, olive oil, sun-dried tomato aioli (tomato paste, garlic, sun dried tomatoes, fresh basil, onion, soy, mustard powder, parsley, lemon juice, cider vinegar, egg yolk, lemon juice, dijon, herbs & spices), herbs & spices
Dinner
Country Beef Stew
430 Calories
AAA sirloin strips simmered with our hearty stew of golden potatoes, red wine, carrots, fresh garlic & herbs
AAA sirloin strips, olive oil, onion, garlic, balsamic vinegar, tomato paste, gluten free flour (garbanzo bean flour, potato starch, tapioca flour, white sorghum flour, fava bean flour), red wine, filtered water, bay leaves, thyme, organic raw coconut sugar, carrots, golden potatoes, parsley, salt, black pepper, herbs & spices
Day 2 Daily Totals: Calories 1260
Protein 81g | Carbs 121g | Fat 45g | Fiber 19g
Day 3
Breakfast
Mini Apple Pie Oats
280 Calories
Organic gluten free oats with organic chia, dairy free yoghurt, unsweetened almond milk, maple syrup, orange zest and orchard apples, topped with our house made stewed apples
apples, gluten-free oats, chia seeds, maple syrup, salt, dairy-free yoghurt, organic unsweetened almond milk, orange zest, cinnamon, filtered water, ginger, nutmeg
Lunch
Lemon Pepper Basa
580 Calories
Ocean wise lemon pepper baked basa over yam mash with grilled zucchini, asparagus and zesty vegan tartar sauce
Ocean wise basa, lemon pepper seasonings, yam mash (yams, olive oil), zucchini, asparagus, vegan tartar sauce (soft tofu, dill, cucumber, olive oil, pickles, lemon juice, dijon, capers), herbs & spices
Dinner
AAA Steak
410 Calories
AAA striploin seasoned and grilled with steak spices over organic tricolour quinoa with sautéed mushrooms, seasonal veggies & salsa roja
AAA sirloin, steak spices, mushrooms, seasonal veggies, organic tricolour quinoa, salsa roja (vine ripened tomatoes, tomato juice, onion, serrano peppers, cilantro, garlic, salt, apple cider vinegar, sunflower oil, calcium chloride), herbs & spices
Day 3 Daily Totals: Calories 1270
Protein 89g | Carbs 152g | Fat 37.5g | Fiber 27g
Day 4
Breakfast
Mini Cocoa Banana Power Oats
510 Calories
A decadent combination of organic gluten free oats, fresh banana, vegan yoghurt, nut & oat milk, vanilla infused dark cocoa & cinnamon topped with high protein peanut butter mousse & crispy walnuts
Lunch
Lean Turkey Bolognese
520 Calories
Lean ground turkey, organic tri-colour quinoa, fresh tomatoes, tomato paste, Spanish onion, garlic, black pepper, olive oil, herbs & spices
Lean ground turkey, organic tri-colour quinoa, fresh tomatoes, tomato paste, Spanish onion, garlic, black pepper, olive oil, herbs & spices
Dinner
Piri Piri Chicken
320 Calories
Grilled Piri Piri chicken breast over broccolini with cooked spinach, Brussel sprouts & salsa verde
Chicken breast, Piri Piri spice blend, Brussel sprouts, spinach, broccolini, salsa verde, herbs & spices
Day 4 Daily Totals: Calories 1350
Protein 91g | Carbs 139g | Fat 52g | Fiber 28g
Day 5
Breakfast
CH CH CH Chorizo
460 Calories
3 egg omelette with gluten free chorizo, Roma tomatoes, spinach, feta cheese & green onion served with baked sweet potato wedges and house made avocado cream
Eggs, gluten free chorizo, Roma tomato, feta cheese, spinach, green onion, sweet potatoes, house made avocado cream (avocado, sour cream, garlic, lemon juice, salt, black pepper, parsley), herbs & spices
Lunch
Lemon Pepper Basa
580 Calories
Ocean wise lemon pepper baked basa over yam mash with grilled zucchini, asparagus and zesty vegan tartar sauce
Ocean wise basa, lemon pepper seasonings, yam mash (yams, olive oil), zucchini, asparagus, vegan tartar sauce (soft tofu, dill, cucumber, olive oil, pickles, lemon juice, dijon, capers), herbs & spices
Dinner
Beef Bourguignon
330 Calories
AAA sirloin strips simmered with red wine, tomatoes, root veggies, walnuts, mushrooms and herbs served with fresh zucchini noodles
AAA sirloin strips, mushrooms, walnuts, carrots, Spanish onion, garlic, red wine, house made vegetable stock, tomato paste, thyme, chickpea flour, cornstarch, olive oil, vegan butter, salt, black pepper, zucchini noodles, herbs & spices
Day 5 Daily Totals: Calories 1370
Protein 105g | Carbs 109g | Fat 60g | Fiber 24g
Day 6
Breakfast
Mini Matcha Granola Parfait
280 Calories
Antioxidant packed crunchy matcha nut granola (organic gluten free oats, almonds, cashews, walnuts, organic coconut oil, organic unsweetened shredded coconut, organic matcha powder, maple syrup, organic agave, vanilla) layered with oven roasted blueberries & protein stacked Greek yoghurt
Organic gluten free oats, almonds, cashews, walnuts, organic coconut oil, shredded coconut, organic matcha powder, organic maple syrup, organic agave, vanilla extract, roasted berries, Greek yoghurt
Lunch
Lean Turkey Bolognese
520 Calories
Lean ground turkey, organic tri-colour quinoa, fresh tomatoes, tomato paste, Spanish onion, garlic, black pepper, olive oil, herbs & spices
Lean ground turkey, organic tri-colour quinoa, fresh tomatoes, tomato paste, Spanish onion, garlic, black pepper, olive oil, herbs & spices
Dinner
AAA Steak
410 Calories
AAA striploin seasoned and grilled with steak spices over organic tricolour quinoa with sautéed mushrooms, seasonal veggies & salsa roja
AAA sirloin, steak spices, mushrooms, seasonal veggies, organic tricolour quinoa, salsa roja (vine ripened tomatoes, tomato juice, onion, serrano peppers, cilantro, garlic, salt, apple cider vinegar, sunflower oil, calcium chloride), herbs & spices
Day 6 Daily Totals: Calories 1210
Protein 95g | Carbs 125g | Fat 38g | Fiber 22g
Day 7
Breakfast
Mini Maple, Cinnamon & Pistachio Oats
480 Calories
Fibre packed gluten free organic oats with coconut milk, organic unsweetened almond milk, maple syrup, cinnamon & vanilla, topped with dark chocolate, pistachios, dried cranberries & goji berries
Lunch
Stuffed Pepper Soup
280 Calories
Hearty and cozy – Lean ground beef slow cooked with green bell peppers, tomatoes, herbaceous spices & jasmine rice topped with spring onion
Lean ground beef, green bell pepper, onion, tomatoes, tomato puree, filtered water, thyme, sage, salt, black pepper, white jasmine rice, green onion, herbs & spices
Dinner
Chicken Panang Curry
570 Calories
Rossdown halal chicken breast, simmered in our creamy coconut panang curry sauce with fresh basil & lime over cauliflower rice
Rossdown halal chicken breast, panang curry paste (Dried red chili, lemongrass, shallots, salt, garlic, galangal, mung bean, shrimp paste (shrimp, salt), kaffir lime peel, coriander seed, cumin, pepper), filtered water, coconut milk, lemon zest, organic raw coconut sugar, fish sauce (anchovy extract 68%, salt, sugar), olive oil, basil, lime juice, cauliflower, herbs & spices
Day 7 Daily Totals: Calories 1330
Protein 85g | Carbs 122g | Fat 57g | Fiber 19g
Need More Protein? Add some to your Meal Plan
-
OCEAN WISE WILD LEMON PEPPER BASA
(2x fillets)
Hover For Ingredients Ocean wise wild basa, lemon pepper seasonings$19.00Baked wild ocean wise lemon pepper basa
Add to cart -
AAA HALAL MANHATTAN CUT NY STEAKS
(3x 4oz)
Halal protein
Hover For Ingredients AAA Manhattan cut NY steaks, steak spices, olive oil$25.00Grilled Halal AAA Manhattan cut NY Steaks
Add to cart -
HALAL CHICKEN BREAST
(2x 6oz breast)
Halal protein
Hover For Ingredients Chicken breast, Montreal seasonings, olive oil$19.00Grilled Montreal seasoned Rossdown Halal chicken breasts
Add to cart
